Is Snacking Healthy? New Study Reveals the Best Times and Foods to Snack

You’ve probably heard the age-old saying, “Don’t snack between meals,” - but is it really problematic? According to new research, the quality and timing of your snacks matter far more than the act of snacking itself. In some cases, snacking can actually be beneficial to your health.

A study done by researchers at King’s College London found that 95% of participants snacked at least twice a day, but the health outcomes varied significantly depending on what they ate and when. For example, snacking on nuts, fresh fruit, or vegetables earlier in the day was associated with improved health markers such as better blood glucose and lipid levels. In contrast, processed snacks or late-night eating were linked to negative effects.

Another interesting finding showed that planned snacking can reduce overall calorie intake at the next meal- particularly when the snack is high in fiber, such as nuts.

The researchers emphasized that awareness is key. “Snacking itself isn’t the problem- it’s the quality of the snack and the reason for eating,” said Dr. Sarah Berry, one of the study's authors. In other words, mindful snacking with nutritious foods at the right times can be part of a healthy, balanced diet.